HEAT Walk Challenge | Week 6

Walking Routine

Frequency: 3xWeek
Duration: 1.75 mile
Warm-Up: 5 minutes
Walking Pace: 50 – 60% Target Heart Rate or RPE 13-14
Cool Down: 5 minutes

Weekly Tip

Diet Plans

The basic forumla for losing weight always remains the same – eat fewer calories than you burn. But unfortunately, losing weight never seems that simply and easy. There are an unlimited number of diet plans out there that promise to help you lose weight, but choosing the right one for you can be tricky.

So what is a diet plan?

A diet is a systematic approach to eating and drinking designed to help you lose and control weight. Some diets encourage eating certain foods and discourage or even prohibit others. other diets rely primarily on prepackaged meals, supplements, or meal replacements.

There are some basic categories that diet plans fall in. And here I will list them from a higher level view.

Food Group-Restrictive Diets

The diets that fall in this group are relatively restrictive, especially at first. As a rule, they emphasize focusing on the percentages of different food groups dieters should consume-though they differ on which food groups you should eat in the greatest quantities. Generally speaking, the restrictions ease as you reach the later stages.

Prepackaged and Program Diets

These diets all offer products such as prepackaged meals, snacks, and meal substitutes, as well as support systems that provide advice and encouragement.

Traditional Health-Food Diets

These diets are inspired by traditional or regional foods that have been proven to be healthful.

Low-Calorie Diets

These diets stress the value of eating foods that will fill you up but are low in calories.

Fad Diets

Fad diets usually suggest that their followers can get dramatically quick results. They seem too good to be true – and, of course, they are. As a general rule, you should ignore any diet that lacks the approval of a nutritionist, medical docotor, or similar authority, and that promises outlandish weight loss in a short time, or strains credibility and common sense. Almost all nutrition experts oppose fad diets because they are flawed and unhealthy.

Hear are some of the tips cover in the 12 Week Get Fit Challenge for weight loss

• Control Your Portions.
• Eat Frequently.
• Eat early
• Thermic effect of foods.
• Eating supportive for lean muscle growth.
• How increase lean muscle mass can raise your metabolism.
• What a calorie is really.
• Elements of Nutrition.

I am not personally a big fan of fixed diet plans. I believe that by understanding how your body works and what effect and purpose foods play you can learn to develop your own nutrition plan. Of course you are provided a guideline however ultimately your ongoing success depends on your ability to apply the knowledge gained.

Here are some tips to help you succeed:

1. Commitment means commitment:
2. Honesty is the best policy
3. Don’t be to easily discouraged.
4. Your Ultimate goal isn’t to lose weight it is to change the way you relate to food. If you start a plan with the notion of as soon as you hit your goal you will return to eating normal, chances are you are doomed to gaining it back.
5. Learn to look at other indicators other than the scale for signs of success.

Weekly Recipe

Creamy Berry Fusion

1/4 cup sliced strawberries
1/4 cup raspberries
1 scoop Greenberry Shakeology powder
1/4 cup non-fat soy, rice, or almond milk
1/2 cup water
Ice to taste